Counting calories are a great place to start when you're looking to optimize your health and body composition. But how do you calculate them? How do you know how many calories to eat on a daily basis? That's where this free calorie calculator comes in handy!
Calorie Calculator For Weight Loss
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For men: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) + 5
For women: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) - 161
Note: accurate determination of the calories you burn can only be accomplished by individual physiological testing
This calorie calculator is a great start for getting an idea of where you should generally be for your weight loss goals. However, this isn’t a 100% accurate way of measuring your daily needs and it may not be perfectly right.
Here is why:
All calculators are estimates and attempts to predict your energy needs based on your daily caloric intake. While a calorie calculator is a helpful tool, it will not predict your exact, individual macronutrient or calorie intakes with 100% accuracy.
The Benefit Of Having A Coach To Figure Out Calorie Needs
Well, let’s say you had a coach who works with you 1:1 to find out your daily calorie and macronutrient needs. It also depends on how honest you are with yourself and the calculator when you enter your needs. Are you over or underestimating how much purposeful activity you get? Or how much you weigh? These are going to influence the results that you get. Here are the factors that they are going to take into consideration when calculating out your numbers:
- Current Diet
- Current Health
- Medications
- Genetics
- Medical Care
- Body Fat
- Gender
- Age
- Height
- Weight
- Daily Activity
- Purposeful Activity
Are Calorie Calculators Helpful?
Yes, absolutely. They’re a great way to get an idea of the energy you need on a daily basis to support your activity and your goals. By eating with consistency and quality, you can begin to listen to your body and its needs. Is it hungry? Too full? Maybe too tired because there isn’t enough energy coming in? From here, you can begin to add or subtract your caloric intake.
However, please keep in mind that you should never be eating less than 1200-1300 calories per day. Based on your daily activity, it’s important to note that this calculator might tell you that you need to eat less than this amount, which is extremely unhealthy and not recommended.
If you’re having trouble figuring out how much and of what to eat, this is where a nutrition and lifestyle coaching experience comes into play.
By working 1:1 with a nutrition coach you can begin to understand what you need to eat, and how much of what you need to eat, with the help, guidance, and accountability from a coach, to reach your goals.
Here are a few nutrition tips:
- Eat protein with every meal
- Drink 8-12 cups of water per day
- Have vegetables with every meal
- Make sure to incorporate complex carbs
- Avoid simple carbs, like sugar
- Get 30 minutes of purposeful activity every day
- Journal what you eat or log it in an app every day
Free Calorie Calculator: Takeaway
If you're looking to start optimizing your health and aesthetic then calorie counting is a great place to start. If you're looking to lose weight, you're going to want to consume less calories than you are burning. If you're looking to maintain weight, then you'll want to eat the same amount of calories that you're burning. And lastly, if you're looking to gain weight, then you'll want to eat more calories than you're expending. However, if you're looking to take your calorie counting to the next level, then we suggest Macro Tracking and Coaching with The Swole Kitchen to really optimize your health and body composition to the next level.
THE SWOLE KITCHEN provides 1:1 nutrition coaching, macro coaching, and custom meal plans to help guide you to becoming the best version of yourself.
We believe nutrition should be simplified and delicious. We give you the tools you’ve been missing to anticipate and meet your needs on a daily basis. Discover what if feels like to truly love your body and your life with personalized 1:1 nutrition coaching.